3 exercises for a healthy low back
Low back pain is SO common. Way too common if you ask me. If we took a preventative approach instead of waiting for issues to develop, we wouldn’t find society in the situation it is in. Low back pain is the 2nd most common reason people see their medical doctor behind the common cold… It is the #1 cause of disability worldwide. But still, we wait and wait for pain to develop instead of working to prevent structural issues in the first place. Thankfully, there are things you can do to prevent low back pain and keep your spine healthy. In our office, we talk about a 3-legged approach to care which includes specific, targeted spinal adjustments, exercises, and behavior modifications. In this article, let’s discuss the top 3 exercises you can do to support your low back.
The “Dead Bug”: You will lie on your back with your knees and hips at a 90 degree angle and your arms facing the ceiling. While keeping your core stable, you will lower one arm and the opposite leg towards the floor in a controlled manner. Still bracing you core, you will bring your arm and leg back to the starting position and do the same motion on the opposite side. Perform 10 reps (5 on each side) for 3 sets.
2. Bird Dog: For this exercise, you will start in a tabletop position with a neutral pelvis. Again, keeping your core braced you will lift one leg back (as if trying to touch a wall behind you) while lifting the opposite arm forward. The goal is to get your arm and leg just below horizontal with the floor. In a slow and controlled manner, you will return to the starting position and do the same motion with the opposite arm and leg. Perform 10 total reps (5 on each side) for 2-3 sets.
3. Side plank: This is the most difficult of the 3. You will start on one side with your elbow supporting your upper body and your knee supporting your lower body. Keep your spine in a neutral position, hips level and off the ground, and core braced. Hold this position for 30 seconds and perform on the other side. Do this exercise on each side for 2 sets.
Exercises are an important component of spinal health as a strong core helps stabilize the spine in a healthy position. However, it is just one of the three components necessary for optimal spinal health. Chiropractic adjustments are incredibly important to restore motion and proper mechanics to subluxated areas. Breaking up behaviors that are encouraging your subluxation patterns further promotes spinal health. So, don’t wait for an issue to develop to do something about your spinal health. Go see your chiropractor today!
